We all experience lower back pain from time to time, and it can be really tough to deal with. So, what are some simple tips to alleviate or prevent the pain without resorting to medication? Let’s dive in!

Does back pain constantly bother you? You’re not alone; it affects a large part of the U.S. population. In fact, at some point, 80% of people in the U.S. will suffer from either chronic or acute lower back pain. That’s a huge number! Plus, 2% to 10% of those with low back pain will develop chronic pain.

Nowadays, many people quickly turn to pain pills when back pain hits. But medications like Advil can have many side effects and may lose their effectiveness over time, possibly making you less sensitive to them.

Instead of grabbing that bottle of pills, try using your body to help heal the pain. Sounds healthier, right? Here are some tricks that have worked for me over the years.

First, stand up straight and place the palms of your hands on your lower back. Arch your back while feeling a stretch in your abs and shoulders. Return to the starting position and relax. Repeat this five times for a refreshing morning stretch.

Next, try the static back position. Lie on your back with your legs bent at right angles and your feet on a chair or couch. Rest your arms at shoulder level and let your lower back settle onto the floor, allowing the tension to release. Breathe deeply into your belly, letting it rise and fall. Do this for five to ten minutes.

If you sit all day, the best way to alleviate lower back pain is to sit on your sit bones. Feel underneath your bottom for the two bony protrusions at the base of your pelvis. Rock your pelvis slightly forward to achieve a neutral spine. This promotes good posture when sitting for long periods.

Another great tip is to stretch your hips. Get into a half-kneeling position with your front ankle under your front knee and your back knee under your back hip. Stand tall, engage the glute muscle of your back leg, and feel a stretch in the front of your hip. Lean forward slightly and repeat on the other side. Do two sets of 30 seconds.

Finally, sleep on your back. This position supports your spine and puts your shoulders in a better position, helping to minimize back pain.

So, the next time lower back pain bothers you, refer to this list instead of reaching for pain pills. Simple, right? And remember to sit up straight, stand tall, and protect your back!